Want to row a faster 2000m? RowAlong with me in Workout 3 of my Road to 2K series, where I'm rowing my complete 2K training plan as I prepare for the World Rowing Indoor Championships—and inviting you to RowAlong with me.
▶️ Follow the full Road to 2K playlist here:
https://www.youtube.com/playlist?list=PLWJF7FdUN_Mo
Today's workout isn't about speed.
It's about building the fitness that lets you handle the harder sessions later in the week, while giving yourself time to improve your rowing technique and connection.
The biggest challenge today is actually keeping the intensity LOW.
Your heart rate may drift upwards as the session goes on—that's completely normal—but don't chase pace. Keep your effort around **5/10 RPE** and resist the temptation to push harder.
Tomorrow is the toughest workout of the week.
Save something for it.
🚣 Today's Workout
• 4 minute warm-up
• 2 × 20 minute intervals
• 2 minutes rest between intervals
• 18 strokes per minute
• Target pace: 2K +20 to +22
• RPE 5/10 (or Zone 2 heart rate)
• 2 minute cooldown
Frustratingly, the camera image dropped 5 minutes into the first interval. I've put the original video image on screen instead for that. I then reappear in the rest, and for the rest of the workout. I'll come back and re-make this when I've completed the plan.
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Five years ago I coached this training plan.
This time I'm finally rowing every session myself.
You'll hear the coaching from the original programme while I row alongside you, sharing how the session feels, what I'm noticing, and the lessons I'm learning as I build back towards my best.
👇 After you've finished, let me know in the comments:
• Average split
• Average heart rate
• Did your heart rate drift?
• What technique cue helped you most today?
👍 If you're enjoying the Road to 2K series, please subscribe so you don't miss tomorrow's key workout.
DON'T ROW ALONE.
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⚠️ HEALTH DISCLAIMER
Always consult your doctor before beginning any new exercise programme. Train at an intensity appropriate for your own experience and fitness level. Stop immediately if you feel pain, dizziness or become unwell.
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CHAPTERS
00:00 Introduction
01:26 Warm-up
06:39 Warm-up Complete
06:40 Main Session
50:45 Cooldown
53:25 Stretching
58:41 Session Review & Tomorrow's Plan
59:25 Outro
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